Getting into a comfortable position.
As you do so,
Beginning to welcome the intention of meeting the pain you are feeling with a soft open heart.
Closing your eyes if that is safe and comfortable.
Taking a breath in together through the nose,
Out through the mouth.
Once more,
Breathing in.
And as you exhale,
Allowing your body to soften.
Taking note of any places that you are feeling tension,
Discomfort,
Or pain.
And offering one more breath,
A beautiful breath of fresh air to all of those spaces and places within.
Breathing in and releasing.
As we move through this meditation,
The more that you can bring breath into your space of pain with gentle and loving intention,
The better.
Let us now bring awareness to the part of your body that brought you to this meditation.
The part of you that is expressing pain.
Now holding that place in your awareness gently as if it were an egg in your hands.
And you're being very careful not to break the shell or drop it.
Just allowing it to be there.
Resting in your awareness.
Observing the boundaries of this pain.
How far does it extend into your body?
How wide?
How deep?
And if you could describe this pain,
What does it feel like?
Is it constant?
Throbbing?
Sharp?
Radiating?
What words come to mind?
If the sensations of this pain could have a color,
What color or colors would it contain?
Breathing right into the center of the pain.
And as you release,
Perhaps imagining your exhale as that color.
Is this pain a new presence in your body?
Or is it like an old friend that keeps coming around for a visit?
Does this pain scare you?
Cause you frustration or sadness?
What emotions does it awaken within you?
What thoughts do you have regarding the cause of this pain?
Let them come into your mind.
Let them gather like a storm cloud.
And in this moment,
Let us clear the sky.
Releasing those thoughts and theories and worries.
Releasing it all with some deep breaths and sighs.
Letting it all go as we breathe in and out.
Clearing it out with another big full breath in and out.
Sighing if you can.
Once more,
Finding the blue sky.
A full breath in through the nose and out.
Breathing naturally as you check in with your shoulders,
Your root,
Your face,
And jaw.
If you are clenching any of these,
Can you release?
Can you soften?
The reasons for your pain in this moment simply do not matter.
For the pain is here now and whatever it connects to in the past or whatever role it might play in the future simply does not matter in this moment.
In this moment we are dropping out of our thoughts and we are being present with the way our body feels.
Inviting you now to see if you can open your heart to this pain.
Accepting it as something that is simply part of what you are currently experiencing.
Letting go of the reasons why and accepting.
Can you accept it here and now just as it is?
If you are feeling no,
You cannot accept it,
Then simply continue to breathe into the space of the pain.
Offering it any love that you can.
And if you are feeling yes,
You can accept it,
Let us see if we can take it a step further.
Imagine your pain standing in front of you in a form.
Maybe just a shapeless form of color and movement or perhaps it is represented by some type of object,
Animal,
Rock,
Maybe even a person.
Can you open your arms and welcome it?
Can you embrace this pain?
So often we resist or turn away from what is within when what it needs most is to be seen,
To be accepted.
Inviting you now to call it in close to you,
To wrap your arms around it,
To embrace it.
Imagine your pain there with you,
Up against your chest and whisper to it.
Ask,
Is there anything you want me to know?
Is there anything you wish to tell me?
And listen,
Listen to your pain for a few moments.
And now taking another slow deep breath in through the nose.
As you exhale,
Releasing your hold,
Your embrace,
Letting the pain go,
Continuing to breathe as you watch it fade away.
Honoring whatever you are feeling and the wisdom of your precious body.
Knowing that the more we can listen within,
The more we can accept and embrace what we feel,
The more peace and ease we can find,
Even if there is pain.
Taking a few moments to zoom out,
Bringing your whole self into your awareness,
Considering the pain within the context of your entire body.
Has it shifted?
Maybe it feels a bit softer?
Easier?
More spacious?
Maybe it feels exactly the same?
Whatever the case may be,
Let's take a moment to offer some gratitude and love to self,
To the strong resilient heart that beats onward and the bravery it took to be here in this moment,
Willing to open and explore something difficult.
Perhaps placing your hands on your heart as you do so or gently bowing your head,
Honoring.
One final breath in through the nose and out through the mouth before slowly coming back into your space,
Opening your eyes as ready.
